Collectively, we have long understood the relationship between stress and the gut. Reflections on this connection shows up in common phrases, like "I get butterflies in my stomach when I'm nervous," and "I just felt me stomach drop with dread." Emotional strain can trigger digestive upset and has been shown to play a role in conditions like irritable bowel syndrome (IBS), the onset of inflammatory bowel diseases (IBD) and intestinal permeability (aka "leaky gut syndrome"). This relationship goes both ways: imbalances in the gut can trigger mood and cognitive imbalances too, including depression and Alzheimer's disease. 

The connection between the gut and the brain/heart is complex, so I'll be adding to a collection of blogs on the topic over the coming months. Click on "The Mind-Gut-Heart Connection" category to learn more. We'll start the conversation at the end of the digestive tract - in the colon - with the ever-amazing microbiota. 

There are bacteria and yeast living in and on your body. 

That's a good thing.

I sometimes joke that we need to look no further than these microorganisms sharing our bodies for the meaning of life: our purpose is simply to play host. Make them comfortable and well-fed. If we do that, we've got a good start on a good life. When our microbiome is healthy and robust, those bugs make nutrients for us, like short chain fatty acids and vitamins. They transform compounds in our food, like fiber and phytonutrients, into useful forms. They maintain our colonic environment and help us maintain digestive health. They communicate with and enhance our immune systems, and help us prevent disease. They even make neurotransmitters like serotonin and dopamine to facilitate positive thoughts and balanced emotions. 

So playing the role of a gracious host really does go a long way on our wellness journey!

The most accurate term for these bacteria and yeast living in and on our body is "microbiota," a term used interchangeably with "microbiome," though they are distinct words. "Microbiota" refers to the microorganisms found in an environment, while "microbiome" actually describes the collection of genetic material from said microorganisms. I might use these words interchangeably because "microbiome" is more commonly used and I think it's more important to see the big picture than get caught in the weeds. 

On the human body, there are microbiota found in the sinuses, respiratory tract and lungs, the mouth, the skin, and the digestive tract. The most heavily populated microbiota is found in the colon. In and on the human body, there are 10 times more microbiota cells then there are cells of human origin. In other words, there are ~150 times as many genes coming from microorganisms than from the human genome. (Learn more about the microbiota in Dr. Barrett's blog article here.)

Stressful encounters change the microbiota...and the microbiota changes the stress experience. 

Stressful experiences early in life inform the composition of the microbiota by impacting the type and abundance of microorganisms that colonize the colon. It is estimated that the microbiota is established by age three, so these early childhood experiences can have a lifelong impact on an individual's microbiota.

At all stages of life, beneficial microorganisms like Lactobacillus sp. decline in the presence of stress - even short-term stress. Lactobacillus is a genus of bacteria that is well-studied and easily found in over-the-counter probiotic supplements and fermented foods like yogurt. It's an important "bug" for many reasons, one of which is that it reduces inflammation in not just the digestive tract, but throughout the body. Repeated exposure to stressors has an exponential impact on Lactobacillus species and other beneficial microorganisms in the microbiota, giving us another reason to reduce stress and build resilience. 

Interestingly, the composition of the microbiota also impacts how a person responds to stress. Potentially pathogenic microorganisms, like E. coli, can trigger a heightened stress response. Similarly, a microbiota that is not diverse or abundant in beneficial microorganisms can also heighten the stress response. In other words, stress impairs the health of the microbiota. And a sick microbiota exacerbates the harmful impact of stress. 

Addressing gut health - including the health of the microbiota - is a necessary component of any functional nutrition plan. This becomes all the more important when lifestyle factors like stress and resilience (the ability to recover from stressful experiences) are indicated in the root cause of symptoms. Incorporating ferments, fibers, therapeutic probiotic therapy and nutrients that enhance the ecosystem of the colon may all be recommended to balance HPA axis imbalance, support recovery from burnout and enhance resilience. 



References:

1. Jeffrey D Galley, Michael C Nelson, Zhongtang Yu, et al. Exposure to a social stressor disrupts the community structure of the colonic mucosa-associated microbiota. BMC Microbiology 2014, 14:189.
2. Dinan, T.G., Cryan, J.F. Regulation of the stress response by the gut microbiota: Implications for psychoneuroendocrinology. Psychoneuroendocrinology. 2012 37(9):1369-1378 https://doi.org/10.1016/j.psyneuen.2012.03.007

What we know about nutrition changes every day. This is one of the things that makes being a nutritionist so fun and exciting - there's always something new to learn! 

As an eater, who strives to do right by your body, this may also pose a challenge. It's tempting to eat the same thing day after day once you've dialed in what works for you. You find a formula that satisfies your appetite, is balanced, nutritious and doable. Why not rinse and repeat, right? 

It turns out that variety is not just the spice of life, it also imparts benefits to the body. Why? It's all about color!

Phytonutrients are found in all plants. They are the pigments that give plants color, including anthocyanidins (blue, purple, black) and carotenoids (orange, red, yellow). They have potent antioxidant potential, helping to relieve oxidative stress that can lead to inflammation and disease. Interestingly, phytonutrients are also slightly toxic. This is actually beneficial to eaters because they gently guide and train the immune system, making it stronger and more resilient to infections and disease. Interesting stuff! 

​The microbiome of the large intestine plays an intimate role in metabolizing phytonutrients. These chemicals are not broken down efficiently in the upper digestive tract where most nutrients are digested and absorbed. Instead phytonutrients make their way to the colon and are activated by the microorganisms there. Phytonutrients influence the microbes, encouraging a healthy immune response and reducing inflammation. In turn, the microbes transform phytonutrients into phenolic compounds that can be absorbed and used by the host/eater.

It is largely accepted as truth that eating vegetables and fruits is an important feature of a healthy diet. Every client I talk to knows that the one thing they can do to improve their diet is to eat more from these food categories. That being the case, Americans tend to struggle with this dietary adaptation. Only 9% of Americans meet the USDA's recommendation of daily vegetable intake and 12% meet that for fruit.

Affordable access to fruits and vegetables is a major concern in the wellness sphere. Additionally, preparation and storage of fresh produce is a barrier for many people. These concerns are beyond the scope of this article but worth mentioning as a contributing factor to the low consumption of fruits and vegetables in the US. In my experience and opinion, it's not an issue of educating the public on the health benefits of these foods, but an issue of equity.

Insufficient vegetable and fruit intake has a detrimental impact on vitamin and mineral status, but there's more to plant-based foods than that. As researchers further our understanding of the role phytonutrients play in human health, a phytonutrient gap becomes apparent. One recommendation I make often to my nutrition clients is to eat the rainbow in plants every day. Getting in the habit of grabbing a red, orange, yellow, green, blue and purple item from the produce department is a great start to a meal plan that powers disease prevention and wellness. 

​Phytonutrients are present in all plants. In addition to vegetables and fruits, nuts, seeds, grains, legumes, herbs and spices contain these compounds. Getting in the habit of making colorful, flavorful and beautiful food is a way to increase the phytonutrient density of your meals...while also giving your eyes a feast as well! 

If food preparation and cooking is a barrier for you working this habit into your life schedule, here are a couple tips to make eating the rainbow more manageable:

• Save time cleaning and chopping...take the short cuts! You can buy pre-cut veggies of all shapes, sizes and colors at many grocery stores now. 
• Frozen veggies and fruits are sometimes more nutritious than fresh, so don't hesitate to work those into your recipes and meal plans. 
• Canned veggies can also be just as or even more nutritious than fresh. For example, lycopene, a carotenoid/phytonutrient found in tomatoes is more abundant in canned tomatoes than in fresh. Canned fruits are often packed in sugar-sweetened syrups so lose some points there. 
• Meal prep kits are a convenient way to outsource meal planning and grocery shopping. When I review the recipes of most of these services, I want to add more vegetables to each. It takes some practice to modify recipes confidently, but start thinking about what veggies you enjoy eating and get comfortable adding them in.
• When in doubt, add a side salad! Keeping it simple by mixing a delicious dressing with mixed greens, arugula or other lettuce makes this accessible to any level of skill in the kitchen.

If you enjoy cooking with a recipe, here are a couple plant-heavy food blogs and cookbooks I recommend for getting inspired and making something delicious to enjoy: 

• Abra's Kitchen
• Healthy Happy Shahreen
• Whole You Nutrition
• Asparagus to Zucchini by MACSAC
• Cancer Fighting Kitchen by Rebecca Katz (don't need cancer for this to be a relevant resource!)
• Everyday Ayurveda by Kate O'Donnell (whether or not you align with Ayurvedic principles, the recipes are flavorful, plant-powered and delicious)

Eating the rainbow can be a really fun self-care strategy that brings pleasure to all your senses and wellness to every system in your body. Bring on the color!

Stress and the desire to eat have a complex and interesting relationship. Some people have strong cravings and an increased appetite under stress, while others lose their appetite and motivation to eat when stressed. What makes one person eat and another not eat under stress is not clearcut, but many chemicals in the body play a role. 

Hormones produced and secreted in response to psychological stressors influence appetite and the drive to satiate that hunger. Epinephrine and corticotropin releasing hormone (CRH) are hormones that are released from the adrenals and hypothalamus (respectively) when we first encounter a stressor. They have an inhibitory effect on appetite (in other words, they suppress appetite). The role of these two hormones is to fuel up muscles so we can fight or flee from the (presumably life threatening) stressor. So this inhibitory effect makes sense: your body doesn't want you to pause for a snack when you should be running from the bear. (Smart body!)

In an ideal world, the stressor gets handled and removed. You process the stress and your body/mind/heart returns to a balanced state (aka eustress) and you go about your business. Your appetite returns to normal, signaling appropriate times to eat and not eat.

Now, if that stressor is persistent, a second wave of hormones is secreted. This time it's our buddy cortisol (released by the adrenal glands). In periods of prolonged stress, cortisol does the opposite of its first-wave compatriots - it increases appetite. Cortisol also is a hormonal motivator, so not only is your appetite stronger but your desire to eat is also increased with chronic stress. This shift is presumably protective, because no one can put up a good fight or run any distance at full speed for long without refueling. ​

These three "stress hormones" are really important players in the adaptive nature of our stress response. They have historically done a really great job at keeping us alive in the face of imminent perils. (Thanks, guys!) When we put ourselves in a modern day example - say a global pandemic - many of us are likely experiencing persistent stress, living in a cortisol bath that drives us to the pantry to soothe our worries day after day. 

In terms of the relationship between stress and appetite (and the drive to satisfy it with chips and guac), there's more at play. 

Ghrelin is often talked about a the "hunger hormone" because when secreted by the stomach it tells the brain to find something to eat. Ghrelin also plays a role in taste perception, reward behavior and reward recognition, among other things. It also has an anti-depressant effect, which may help balance out the emotional strain of stressful experiences.

Epinephrine triggers the release of ghrelin as part of that first wave response to a stressor. Again, this is a highly adaptive response that gave our ancestors the drive to refuel after they got away from the bear. For us modern day folk, who are experiencing more psychological stress than life-threatening stress (the body can't tell the difference so the hormonal response is the same), our primary response is constantly being triggered. Epinephrine goes up in response to being stuck in traffic/dealing with an argumentative co-worker/navigating a distance-learning school year with your kid(s) while working from home...and ghrelin responds in full. 

Dopamine has two big effects on the body in regards to stress eating. It makes us feel both rewarded (I did a thing!) and connected (My heart is soothed because I did the thing!). Even thinking about food stimulates dopamine's release in the brain, an effect that is further amplified by eating a tasty treat. The bigger the "reward" the bigger the dopamine bath, so you get bonus points for cupcakes and popcorn. Here's another cool/not cool thing about dopamine: it's adaptive. So one cupcake today is going to stimulate a dollop of dopamine that you'll need two cupcakes tomorrow to obtain.

To wrap this biology lesson up and put a bow on it, here's a summary of everything above: 

When you encounter a stressor, whether it be life-threatening or not, it stimulates hormones that have a snowball effect that results in an increased appetite and motivation to eat. Eating relieves stress by inducing an anti-depressant effect on your body, making you feel accomplished and connected. 

At this point you might be thinking, "but my friend/kid/partner has the opposite experience when stressed. They lose their appetite and motivation to eat!" 

Everyone responds to stressors differently. Some people find it easier to return to eustress than others. Some people experience acute stressors over and over and over, but stay out of chronic stress. Some people live in chronic stress for prolonged periods of time. Additionally, dopamine receptors are more sensitive in some individuals than others, making the reward-seeking behavior (like emotional eating) more powerful. 

To quote my current fan-girl obsession, Emily Nagoski, PhD "we're all made of the same parts, just arranged differently."

This is what makes us interesting and unique, and what makes personalized medicine and nutrition such important tools for understanding ourselves and caring for ourselves in loving and authentic ways. 

Understanding the mechanisms that drive behavior help me understand myself better. I hope you find the same to be true and that this article gives you some objectivity for a topic that is often loaded with self-judgment. Here's the truth: you are not bad/weak/a failure because you stress eat (or don't). Instead, you are sensitive to a chemical storm inside you that rages every time your stress response is activated. You may be tempted to go on a diet or blame your eating habits for this. But if you are looking for the root cause of stress or emotional eating, it is the difficulty of returning to eustress. Developing your stress resilience is the key to changing that pattern. Without that, your body will seek out the easiest form of relief: more food.

There are several self-care practices you can use to get out of acute and chronic stress to return to eustress more effectively. Emily Nagoski, PhD and Amelia Nagoski, DMA write about this and ways to "complete the stress cycle" in their book Burnout, which Dr. Barrett and I recommend to our patients often. Read it!

In the meantime, come back to this article as often as you need to to get some emotional distance from what you are experiencing. Use this information as a mindfulness bell to practice non-judgment. That awareness will serve you when you are looking for relief in food and give you the perspective of knowing yourself better so you can care for yourself better. 


​

Resources and Recommended Reading:
How stress can make us overeat. Harvard Health
Chuang, Jen-Chieh, Zigman, Jeffrey M. (2010). Ghrelin's Roles in Stress, Mood and Anxiety Regulation. Hindawi. 

I recently saw my 500th nutrition client, which was such a sweet mile marker to reach in my practice.

In the past week, though, I also had four separate conversations that included the question, "so what does a nutritionist do, anyway?"

It made me pause - and laugh - and realize this article was long overdue! 

You see, the answer is not straight-forward. Sure I talk to people about what they eat. I tie that back to how they feel and help them find ways of using food to find better balance in their bodies. When talking with someone about their health challenges and goals, my mind is running metabolic pathways to hack the biochemistry (which is fueled by nutrients) that needs correcting to resolve the issues and help my client feel their best. I recommend food plans, share recipes, help put together menus and make supplement recommendations.

If you looked up the job description for a nutrition professional, this is essentially what you would find. And this is also where my approach diverges from that definition, conventional nutrition therapy and even from functional medicine (I have education in both approaches).

Here's the divergence: 

I know that food is deeply personal. It is more than just calories and nutrients. Food is ritual. It's tradition, religion, culture. Food is comfort; a foe and a friend. We are as likely to choose food because of its cost, convenience and accessibility as we are to choose food because it's "good" for us, and our food choices also reflect our political, ethical and moral values. We have a lot of thoughts, beliefs and feelings about what our food choices say about us. Our self-image is wrapped up in what is on our plate and there's often a running tape of all the things we "should" and "should not" be eating. 

So, let me say it again: food is personal. 

We can't ignore that when using food to heal. Instead, it lays the foundation for my work with each client. Together, we explore the ways that relationship with food and their body. I integrate mind-body medicine into each treatment plan to build self-care tools in mindfulness and self-compassion that my clients take with them into holidays, birthdays, vacations and times of high stress. We work on cultivating and nurturing change from within with one delicious meal at a time. I don't ignore all that nerdy biochemistry that I love, but bring it alongside an examination of habits, imbedded messages, cultural traditions, food access, self-talk and other influencers that make sneaky contributions to dysfunction and disease.

This is what makes my job so fun! I love putting the pieces together for my clients and holding space for them to experience their health and relationship with food and their body differently.

Full truth: there are no quick fixes in this approach. No band-aides. No golden tickets. But in each of those 500 cases, there is movement. There is growth and change that leads to the kind of healing that is not only sustainable, but pleasurable. 

I welcome you into that space with me whenever you're ready.

Last spring, when the COVID-19 pandemic hit the USA and the city of Minneapolis was on shelter-in-place orders, I started taking a course called "The Science of Well-Being" taught by Dr. Laurie Santos at Yale University. Dr. Santos designed this course for her students who were exhibiting symptoms of stress and unhappiness. She focused the curriculum on research showing beliefs and practices that get in the way of or promote happiness with the goal of arming her students with practices they can use to shift their experience as "Yalies." Although I was not/am not a Yalie, I found the course to be a really sweet thing to do for myself at a time when there was so much uncertainty.

Dr. Santos provided further evidence to the strength of the mind: how our mindsets create our reality. She covered everything from meditation and gratitude journaling, to shifting mindsets about measuring accomplishments and success; spending time in nature, sleep and exercise. After the 12-week course, you know what stood out to me the most?

The most effective way to increase personal happiness is being kind to others. 

Kindness promotes gratitude, empathy and compassion. These feelings help us feel connected with others, less alone. It reminds us that we're not so different after all, but reminds us about the core values that unite us in community with each other. 

Acts of kindness also move us out of selfish ego and into compassion for others. It relieves stress, boosts our immune systems and reduces anger, anxiety and depression. "Feel good" chemicals are also released in our brains, including dopamine, serotonin and oxytocin. Pain is even reduced by kindness when endogenous opioids are secreted. 

Doesn't that just sound like magic?! 

What I love about this method of mind-body medicine is that there's also a return on investment. Kindness spreads - as evidenced by pay-it-forward lines that last days - and comes back to the giver. Acts of kindness do not need to be extravagant or expensive. They could be as simple as letting someone slide into traffic or sending a "thinking of you" card to a loved one.  

Kindness and compassion are two things this world could always use more of, but especially now as we're rolling into year two of this global pandemic, and needing to continue staying socially and physically distanced.

If this is resonating with you, start with yourself. Self-compassion (kindness aimed at yourself) is a way to relate to yourself that shows support and nurturing. We're culturally encouraged to be self-critical, so if being kind to yourself is a new way of being check out these exercises for getting a self-compassion practice started from researcher Kristen Neff, PhD. If you're trying to cultivate a new health habit, self-compassion will increase your perseverance more than criticism, so this is an important skill! 

It may feel easier to share kindness with the people in your life. Try integrating a small act of kindness into every day and give yourself the opportunity to observe what happens in your own mental and emotional headspace in response to the experience. 



References:
Why Random Acts of Kindness Matter to Your Well-Being

I love the ritual of New Year's. Getting dolled up, lighting sparklers and dancing like no one is watching will forever be my preferred way to ring it in. I am also a sentimental person, so I love remembering special moments and honoring periods of hardship. It feels good to recognize the passage of time and feel the momentum of life moving onward. 

What I don't like about our New Year traditions is the impulse behind reflection that ends in resolutions. Why do we spend so much energy at the beginning of a new year trying to change something about ourselves? We focus so much on what we don't like about ourselves that we lose the joys and pleasures of what a fresh start can be. 

I think it's safe to say that 2020 is going down in the history books as one of the most challenging years of our lives. We had a global pandemic, an uprising, a contentious election, and then on top of all that, life continued as it does with all the everyday hardships that accompany being human. I am looking back on this year and celebrating how strong, brave and resilient I am, and I am looking at 2021 with pleading eyes begging for more ease and softness. 

So this is how I'm getting that vibe started: 

Instead of doing a cleanse or joining some 30-day boot camp on January 1st, I'm going to spend the first month of 2021 reflecting on what brings me joy and allowing myself to immerse myself in those pleasures. I'm going to take my time peeling an orange and really savor each section bursting with flavor in my mouth. I'm going to smell the oils that orange peel leaves on my fingers and let the joy of it take me away for a moment. I'm going to allow myself to be seduced by the notion of eating another orange and wonder if my pleasure will be greater or less than what I experienced while eating the first. I'm going to give myself permission to find out - or not - depending on my whim...

I'll be posting my daily pleasures on Instagram as part of my "30 Days of Pleasures." I want you to join me in bucking the tradition of "fixing" something in yourself and seek joy in your everyday life instead. If this sounds like something you'd be interested in doing with me, here's how to participate: 

1. Express a pleasure you experience every day for 30 days, starting January 1st. These can be small joys (i.e. first sip of coffee in the morning) or big acts of pleasure (i.e. spending an entire day cooking), but every day be present with the experience of it. Be as specific as possible - that last sip of coffee really isn't as good as the first! Try to recognize pleasures that engage all your senses: taste, touch, smell, sound and sight. 
   
   
2. Decide on your medium. You can make a photo journal or a written record of your pleasures. I will be sharing my 30 Days of Pleasures on Instagram and using the hashtag #30daysofpleasures to keep my posts organized. I invite you to do the same and encourage you to tag me (@jessehaasnutrition) so I can follow along and relish in your joys with you. 
   
   
3. Commit to not filtering yourself. If you find joy in french fries - awesome! If you find pleasure in a vibrator - sweet! If you find joy in lounging on the couch stinking to high heaven and rolling your tongue around a mouth of unbrushed teeth - fantastic. Allow yourself the space to truly experience the pleasure of it with no judgment, shame or guilt. 
   
   
4. Give yourself time to reflect on the experience. Make some time with these questions at some point through the experience. You might opt to do this weekly or just at the end of the month. You may prefer to talk through your responses with someone going through this practice with you or settle in with your journal to write them out: 
   1. What do I notice in my body when I allow myself permission to experience pleasure? 
   2. What thoughts arise when I indulge myself in my pleasures? Where do those thoughts come from? Do they have a story to tell about me/my experiences? 
   3. What would happen if I continued experiencing joy and pleasure in my daily life at the end of this 30-day experience? What am I afraid will happen if I do/don't?
      
      
5. Optional: Gather your people (Feel free to make this a solo practice if that feels best to you). Invite your family, friends, colleagues, faith groups, neighbors and/or social networks to join you. Consider making your joys and pleasures social and visible - imagine how much the world would change if we all shared our joys out loud and proud! This is also a way to build some positive accountability in sticking with it, inspire others and also share your experience with people you love and trust. The more the merrier!
   
   Here's some language you can use on Instagram or Facebook to make the invitation to your crew: “I’m joining @jessehaasnutrition in #30daysofpleasures. Grab a friend and join us in bucking New Years resolutions in favor of savoring tastes, smells, sounds, sights and other sensations that bring you pleasure."

If this practice resonates with you and you'll be joining me in it, please let me know! Shoot me an email or tag me on Instagram (@jessehaasnutrition). It is one of my pleasures to witness joy, so you'd be helping me in my own savoring practice!

​This is going to be FUN! 

While autumn is a favorite season for many Minnesotans, it also insights a creeping sense of dread: winter is coming.

The American Psychology Association and the Center for Disease Control estimate that seasonal affective disorder (aka SAD, seasonal depression or "winter blues") impacts 5-14% of Americans, hitting those north of the 37° latitude harder than those to the south of that boundary. The reason location makes a difference is largely due to the shorter days. It turns out sunlight has a big impact on neurotransmitter production including that of serotonin, our happiness chemical (this explains why "happy lamps" are effective treatments of SAD). 

I have this wild theory most Northerns experience some level of SAD. I think we are under-diagnosed and therefore under-reported. Personally, my seasonal depression is mild that I hardly notice until suddenly I'm giggling about nothing come spring when the clouds in my mind lift. 

This winter is likely to be more challenging than years past because of the COVID-19 pandemic. Honestly, I'm worried about us! Our safe social outlets are going to be more limited than in years past, which is often the saving grace of our long winters. So it's important to me to get this information into as many people's hands as possible, and why I'm hosting a virtual class to further the conversation on this topic. 

Most of my clients don't come to see me to get a prescription to move south, so it's my job to find other things they can do in their daily lives to prevent and treat seasonal depression. I take a “food first” approach in my work as a functional nutritionist. and am often putting together a list of healing “superfoods” for my clients to bring into their meal plan. While these items are going to vary from one individual to the next, these are my top 5 picks for seasonal depression prevention that are often making the list: 

1. Everything in the produce department: Only 11% of the American population is getting the recommended “5-a-day.” This department is your medicine cabinet! In addition to being packed with vitamins, minerals and fiber, fruits and veggies contain these magical compounds called phytonutrients that reduce inflammation, support your immune system and feed your brain. Good stuff can be found in every color of the rainbow, from starchy tubers to leafy greens. Go for as much color as possible – these pigments are evidence of nutritional superpowers. If you have the option between a white potato and a purple, red or yellow potato, grab color. Colorful food also is nourishment for your visual pleasure! Work these ingredients into every meal, aiming to fill half your plate with a colorful variety of yum. 
   
   
2. Fermented foods: Approximately 90% of serotonin is produced in the gut by the community of bacteria and yeast living in and on your body (aka your microbiome). Bolster the diversity and population of that community with live fermented vegetables, like kimchi and sour pickles; miso, tofu and tempeh; kombucha and yogurts. Probiotic supplements are also a good option, but they don’t add nearly as much flavor to your day! 
   
   If you think of your microbiome as a pet, fiber is pet food. Partner ferments with beans, flax and chia seeds, artichoke hearts, avocados, berries and winter squash to keep your microbiome robust and healthy. 
   
   
3. Cold water fatty fish: There’s a good acronym for the best options: SMASH. Salmon, mackerel, anchovies, sardines and herring are highest in mood-boosting omega-3 fats and lowest in environmental contaminants like mercury. Aim for 3 servings a week. Fish oil supplements have shown promise in preventing and treating depression – have a chat with your nutritionist or nutrition-minded health care provider for a dose that matches your needs…and make sure you’re getting access to a safe, third-party tested product. 
   
   
4. Mushrooms, liver and vitamin D: Low vitamin D status is related to depression and seasonal depression. The bummer is, this “sunshine vitamin” is not readily available to us this far north from approximately Labor Day to Memorial Day because the UV-B rays we need to make vitamin D in our skin does not penetrate our atmosphere. Vitamin D is also not abundant in our food system – double bummer! Mushrooms are a good option and, if you enjoy offal, grass-fed liver is another good option. You need to eat both of these foods frequently (i.e. several times per week each) to get your vitamin D needs met, though. For convenience and efficacy, this is one supplement I recommend to everyone who comes to see me for nutrition coaching. 
   
   
5. Acts of kindness. This is a superfood for the soul: there is no single thing you can do to lift your mood that will work better than doing something nice for someone else. The COVID-19 pandemic has put a lot of distance between our loved ones and us. Take a moment and write down 3 things you can do for the people in your life that would bring a smile to their hearts. Write letters, make playlists, deliver soup…now go do them!  

Want to learn more? Join Jesse for a virtual class for a food-first approach to SAD prevention. Learn more here. 

​In the upper Midwest, we enjoy 5 distinct seasons: spring, summer, late summer (aka Indian summer), autumn and winter. These seasons have their own unique characteristics that - when we tune into them - influence our experiences in body, mind and spirit. Some people are going to be affected by this more than others. Personally, I experience seasonal shifts pretty dramatically and need to adjust how I care for myself to find balance in the dynamic shifts of my environment. 

Traditional Chinese Medicine and Ayurveda both do a good job of explaining the energetic qualities of these seasons and how they manifest in the body. I'm not an expert in either of these medical systems. Over the 15 years or so that I've worked in holistic health care, I've picked up a thing or two that has influenced how I think about wellness and nutrition. In working with clients, we sometimes can't explain why one day a way of eating works for a person and the next they feeling poorly eating the same exact foods. Ruling out physiological and biochemical imbalances, we're often led to view the imbalance from a more energetic perspective. That's when I draw on these traditions for insight and direction.

For me in my personal life, seasonal eating satisfies my desire to connect with nature. It also aligns with my food values, supporting my commitment to local and sustainable food systems. These topics exceed the attention span of this article, but I promise to circle back in future posts to elaborate. 


Autumn in the Spirit
Autumn carries a level of melancholy - not just because after autumn comes winter, a season most Northerns both love and dread. Looking around at the landscape, trees are losing their leaves and plants are dying back for winter survival. This is a time for reflection and inner work. You may be surprised by existential crises that make you question everything in your life. Tears may flow more freely as old hurts resurface from out of nowhere. You may be tasked with letting go of the past - no simple thing. 

Spiritual Self-care Suggestions: 

• Schedule some therapy sessions to move the emotions and tell your hurts to a caring professional. 
• Start journaling. Use the page to offload your thoughts, memories, emotions. Tell your story.
• Move your body! Dance, walk in the sunshine, do yoga, lift weights...those memories and emotions are remembered by your cells. Engage with them to heal.

Autumn in the Mind
This can also be a really creative time of year, but your creativity may be disorganized and hard to contain. The blustery winds of this season are stirring things up...and not necessarily putting them back down where you expect them to be. Anxiety may be heightened, thoughts may be clouded by emotion. Don't feel surprised if you crave dissociative behaviors like drinking alcohol or doom scrolling. I'm not saying these are activities that are going to help you, but their attraction will be heightened, so have grace with yourself around these cravings.

Mental Self-care Suggestions: 

• Make to-do lists and cross 50% off before even getting started! 
• Celebrate small progress towards a goal. Tackling big projects may leave you feeling frustrated and disappointed, so break down these into bite-sized chunks you can accomplish with more ease. 
• Rest. Rest. Rest. 
• Move your body (I'm a big advocate for movement). Vigorous exercise stimulates endorphin release and helps burn up excess neurotransmitters that are agitating and anxiety-provoking.
• Approach caffeine, sugar and alcohol with caution. Caffeine and sugar are stimulating and may worsen your experience with anxiety and reduce your stress resilience. Alcohol robs your body of nutrients needed to bounce back when stressed. 

Autumn in the Body
Physically, autumn may present as symptoms in the lungs or colon: respiratory infections, shortness of breath, constipation, gas, bloating...you know, the fun stuff. The dryness may also make you feel more achy and uncomfortable. Supporting your immune system is key (download my Eating for Immunity Guide for some tips on how to do that). 

Every client I met with last week said (a variation) of the same thing: 

"With everything that's going on in the world right now, taking care of myself feels low priority."

I get it. Things are really wild right now. We're all holding A LOT: a pandemic, an uprising. We're faced with our mortality while examining our thoughts, behaviors and actions that are either a solution to the problem or part of the problem. We're talking about hard stuff every day while trapped in our homes. 

This is uncomfortable stuff. 

It's also the stuff that changes the course of humanity. So keep doing the good work...AND let's get you back to caring for yourself while you're doing it. 

I keep coming across the flight attendants' reminder from the beginning of every flight: put on your oxygen mask before trying to help someone else with theirs.

This idiom reminds us that before we can do any good for anyone else, we have to first do good for ourselves.  

If you read nothing else on this page, read this: You are no good to any movement or cause or community or human, animal, or environment if you are not good to yourself. 

How you care for yourself right now might differ from how you cared for yourself before the pandemic hit the US. It might differ from how you cared for yourself before George Floyd's murder. The self-care you need now might be totally and completely new to you. 

Have you taken the invitation to explore that and make a self-care plan that's just for you in this specific moment in your life? 

Shelly Tygielski (@mindfulskatergirl) has authored a number of articles on this topic for Mindful.org related specifically to self-care during the pandemic. She gives 3 good reasons why taking time to do some internal inventory and create a plan for caring for yourself is not just important but critical. I think these are especially important for those of us who are activated by recent events in Minneapolis and the movement they sparked in our nation and world. 

Here are Tygielski's reasons to make a personalized Self-Care Plan:

"Customizing a Self-Care Plan is a preventative measure." Ultimately, you can prevent all kinds of suffering by taking some time to reflect and strategize. You are going to be much better ally and activist when you are NOT in crisis mode. This movement needs you thinking, feeling and communicating clearly and effectively. That is not possible when you're exhausted, burned out and fueled by caffeine and sugar. 

"Having a plan takes the guesswork out of what to do and where to turn in moments of crisis." Don't wait until you're fried and inconsolable to decide how to care for yourself. Plan ahead, so you can respond instead of react to your circumstances and what you're experiencing in that moment.

"A Self-Care Plan helps you stay the course." You don't need to put your health goals aside to participate in protests and social activism. You don't need to put yourself last because this moment feels bigger than you. This moment is bigger than you...which means that we need you to be your absolute best right now! And we need whatever action you take to be sustainable - this is a marathon, not a sprint. 


Now that you know you need a Self-Care Plan, follow this link to get Tygielski's directions on creating one for yourself or download this worksheet I made adapting her recommendations to a visual form. 

Time for true confessions: this is hard for me too. My stress response is to freeze. I have felt frozen in anxiety and fear for months now.  I try to care for myself by eating regularly, exercising and meditating, but I'll go days - or even weeks - without any real success in that department. I'm more successful with my favorite dissociation techniques.

I followed Tygielski's prompts to come up with my own self-care plan. Here are some activities I'm working on in my Self-Care Plan right now: 

Eating at regular intervals. Instead of stress eating, I tend to neglect eating when I'm stressed. This leaves me feeling my worries even more acutely. Not helpful! I'm setting a calendar reminder to go off midday every weekday to remind me to take a lunch break and again mid-afternoon to offer a snack break.

Start the day with movement. Moving my body is my 2nd favorite medicine following closely behind my #1: eating delicious food. I tend to come up with all kinds of excuses about why I can't exercise as the day goes on, so I'm working this into a morning routine. Which brings me to...

Meditate daily. I am needing more grounding and focus right now. I am still sheltering in place, which means my life schedule is lacking the kind of structure I had before of going to the office and the gym, etc.  I am not good at maintaining a routine, so without structure to my day I feel untethered. Meditation helps me connect to myself in a very helpful way. I'm working on 20 minutes every morning after my morning movement. 



As you're working on your own Self-Care Plan, notice any resistance you have to giving to yourself. Here are some wise words from Rachel Elizabeth Cargle (@rachel.cargle) that helped me put this in perspective for myself this week: 

"...Meditate AND call your senator. 
Go to yoga AND go vote. 
Breathe deeply AND donate to causes that matter. 
Go on a retreat AND go support small businesses. 
Enjoy your essential oils AND check people on their bullshit in the community."